MON March 24/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Axle press 4×3-5, then 1x reps @ 65/95, 85/115, 95/135, 115,155.
B. Complete for time;
50 DU’s of skip ropes
50 sit-ups
25 box jumps @ 18/24”
30 DU’s of skip ropes
30 sit-ups
15 box jumps @ 18/24”
20 DU’s of skip ropes
20 sit-ups
10 box jumps @ 18/24”
Record – press loads, time for b.
WOD Guidance
a. Build loads in warm-up and then do sets across for the workout. Lastly you have a back off set to do. Choose a load and then do as many reps at that load as you can (safely) – shoot for 10+
b. Choose a proper height of box for the number required.
TUES March 25/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Strongman Day:
Choose a station and work with each implement as much as you can in 12 minutes. Stations are;
– Stone loading or lifting
– Farmers walks with handles or DB’s
– Log clean and jerk (overhead anyhow)
Record – loads of each in order written on blog
WOD Guidance
a. This can be considered a strength day for strongman rather than an aerobic circuit. So no longer are we looking for how many rounds you and your team can get done, but you are looking to build up in load on each implement int eh 12 minutes provided. Regressions of movements are – stones; trap bar deadlift or d-ball, medballs shouldering. Farmers walk; load. Log clean and press; axle press or push press
WED March 26/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY
A. Compete AMRAP in;
– 30sec DB bench press @ heavy load
– 30sec pull-ups
– 30sec OH plate walking lunges @ 10/25#
– 30sec Rest
3 rounds – rest 5 minutes and repeat x 2
Record – attendance
WOD Guidance
a. Choose a DB load that you can probably do 20 reps with then keep the same DB for the entirety of the workout. Pull-ups are kipping and the OH plate walking lunges can be done alternating or walking (based on room available)
THURS March 27/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Deadlifts 4x 3-4
B. Complete;
– 4 deadlifts @ 70% of A. load.
– 10-15 unbroken T2B
– 20 sledgehammer swings
4 rounds Every 4 minutes
Record – deadlift loads
WOD Guidance
a. build warm-up sets to a heavy set and then do sets across at heavy 4.
b. quick and unbroken the entire time – fast transitions matter.
FRI March 28/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
CF 14.5 GAMES WOD
Record –
WOD Guidance
SAT March 29/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY – if doing the workout tomorrow please rest today
A1. Parallel bar dips 6×6 – Every 3 min
A2. Pull-ups (choose grip) 6×4-6 – 20 sec after a1.
B. Complete for time;
20 deadlifts @ 95/135#, or 125/185#
100 DU’s or skip rope
30 wall balls @ 14/20#
30 push-ups
2 rounds
Record – time for b.
WOD Guidance
a. work on the parallel bars and rig to find a tough set of 8 reps that will be done for sets of 4-6 throughout.
b. high rep muscular endurance wod.
SUN March 30/14
CF Games WOD 14.5 repeat.
